CrossFit Whip

Tag: Single Leg Plank

Finally ventured out to the gym today after being at home for a couple of days with the weather. Went to the 4pm class.

Warm-up

5 Rounds

30s Double Dumbbell Curls (12#)

30s Piked Shoulder Taps

30s Single Leg Plank

30s Hollow Hold

Everyone was making fun of me for my light curls!

Conditioning

10:00 EMOM (alt)

AMRAP: 4 Alt. Lunges + 4 Push-ups

Row

3:00 Rest

10:00 EMOM (alt)

AMRAP: 4 Air Squat + 4 DB Push Press (35#)

Row

I managed to get 4 rounds each minute on both AMRAPs. In the first 10 minutes I felt good on the rower, averaging > 1,300 cal/hour, and getting 99 calories. The second 10 minutes was much harder with the air squats and push presses; they took all the power out of my legs for the row. I struggled to hit 1,200 cal/hr after the first row and totaled 88 calories.

I guess the NCFit programming has already started to ramp down for the Open (or at least on Thursdays). It actually said to row at a moderate pace for this but I wanted to go hard because there are still plenty of gains to get in the next 5 weeks, before the end of the Open. 🙂

Mobility

1:00/1:00 Pigeon

2:00 Saddle

1:00/1:00 Dragon

2:00 Seated Fold Forward

This made my back tight!

Gymnastics

7:00 EMOM

2×5 C2B

Had weird rhythms in some of my sets of 5 but never came off the bar. With my extra gymnastics work usually I go until I have to break a set, but 70 reps was plenty. Stop before a tore hand happens. When I had the correct rhythm, the reps were so much easier, even in the final minute. Watch, there will be pull-ups programmed tomorrow!